Overview
The towel press exercise is a strength training exercise that targets the chest, shoulders, and triceps. This exercise is performed by lying on a bench and holding a barbell with an overhand grip that is just wider than shoulder-width. The barbell is then lowered to touch a rolled towel placed on the chest, and the bar is pressed back up to the starting position.
Ingredients
- Barbell
- Rolled towel
- Bench
Instructions
- Lie on your back on a bench with your feet flat on the ground.
- Place a rolled towel on your chest, aligning it with the midsternal line.
- Grasp the barbell with an overhand grip, keeping your arms fully extended above your chest.
- Lower the barbell straight down towards the towel, keeping your elbows tucked in close to your body to form a 45-degree angle to the body.
- Pause at the bottom of the movement, then press the barbell back up to the starting position.
Tips
- Avoid bouncing the barbell off the chest, moving it in a controlled fashion.
- Keep your hips on the bench throughout the entire movement to engage your core muscles.
Benefits
- Build size and strength in the chest and triceps.
- Improve your sticking point and become stronger in the areas where you typically struggle to move the weight.
- Enhance balance, stability, and mobility.
Variations
- The exercise can be performed with a towel or a pair of athletic shorts placed under the hands or feet.
- Beginners can start without a towel, simply stepping the hand out to perform a push-up and then step it back in.
- Intermediates can use a towel and slide it out, perform a push-up, then slide it back in.
- Advanced performers can use a towel on both hands and slide one out, perform a push-up, then slide it back in, alternating the arm movements until all reps are complete.
History
The towel press exercise was popularized by James Harden and Dwyane Wade, who included it in their training routines due to its effectiveness in building major muscle groups and improving balance, mobility, and injury prevention.
Resources
- Barbell Towel Bench Press Instructions
- Towel Training: One Simple Hack That Will Crank Up Your Workouts
- Towel Chest, Shoulders, and Triceps Workout
##The towel press exercise is a simple yet effective strength training movement that can be performed anywhere, anytime. By incorporating it into your workout routine, you can build size and strength in your chest, shoulders, and triceps, improve your overall fitness, and achieve your health and fitness goals.
